W.O.D.

Fight Gone Bad

3 Rounds 1 minute Max rep rotations on a running clock:

- Wall Balls (14/20)

- SDLHP (55/75)

- Box Jumps (20/20)

- Push Press (55/75)

- Cal Row

Rest

W.O.D.

5 RFT:

- 400m Run

- 15 T2B

W.O.D.

13 min AMRAP

- 5 Ring MU (scale: BMU, Strict C2B)

- 10 HSPU

- 15 Front Squat (65/95)

W.O.D.

7 RFT

- 7 Hang Snatch (65/95)

- 7 Thrusters (65/95)

- 7 Bar Facing Over Burpees

In teams of 3 complete:

- 1,000m Row

- 1,000m Run

- Max rep KB Swing 35/53

You go through, so each person completes the row, run and the kettlebell swing one time. You will record the total time it takes your team to complete the work out, as well as a running total between all three members of kettlebell swings. You may not rotate until the rower and runner are complete, and the person on KB swIngs can continue to work until both the rower and runner are done.

For time:

15-12-9

- Clean & Jerk 95/135

- C2B

Then you have 5-4-3-2 Power Clean & Jerk

20 minutes to work to a heavy set of 3 touch n go squat snatch

15 minutes to overhead squat (out of the rack) 10-8-6-4-2-2-2

W.O.D.

3 min max rep burpee box jumps (20/24)

20 min MU technique work

W.O.D.

12 min AMRAP

7 RD (scale: 14 Box Dips)

- 15 T2B

- 45 DU

W.O.D.

12 min Max Reps (running clock)

1 min Box Jumps (24/30)

1 min SDLHP (75/115)

2 min Box Jumps (24/30)

2 min SDLHP (75/115)

3 min Box Jumps (24/30)

3 min SDLHP (75/115)

W.O.D.

For Time:

- 70/60 Cal Row (men row 70, women 60)

- 50 T2B

- 7 Rope Climbs

W.O.D.

5 RFT - 5 Strict HSPU

- 10 S2OH (95/135)

- 15 Ab Mat Sit Ups

STRENGTH:

18 min to build to heavy 3 rep touch n' go Power Clean

15 min to front squat (out of rack) 8-6-4-2-continue hitting doubles til time is up (increasing load)

W.O.D.

5 min AMRAP

1 WB (14/20)

1 Burpee

2 WB

2 Burpees

3 WB

....

For 25 min 1 DL every 15 seconds (100 reps total) Rx: 155/225, Rx +:185/275, Comp: 205/315

Rest 1 min

800m Run

Strength:

15 min to work to a heavy load on the following complex: 2 hang squat snatch, 3 overhead squat

W.O.D.

21-15-9

- OH Squat 75/115

- Box Jump Overs 20/24

W.O.D.

For Time:

- 30 Ring Muscle Ups (Bar MU/Strict C2B)

Rest 2 min

- 50 Pull Ups

Rest 2 min

- 3 min Max Rep Strict Pull Ups (Scale: Recline Pull)